EatSmarter exclusive recipe

Asian Chicken Salad

with Chile and Sesame
5
Average: 5 (3 votes)
(3 votes)
Asian Chicken Salad

Asian Chicken Salad - Destined to become a favorite

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr
Ready in
Calories:
303
calories
Calories

Healthy, because

Even smarter

Nutritional values

Lean poultry meat provides plenty of digestible protein for satiety and is also suitable for all those who have to keep an eye on their blood fat values. Celery has a diuretic effect and can thus have a positive influence on high blood pressure values.

Serve the salad together with whole wheat bread. The fiber in the bread also keeps you full for a long time.

1 serving contains
(Percentage of daily recommendation)
Calorie303 kcal(14 %)
Protein39 g(40 %)
Fat12 g(10 %)
Carbohydrates7 g(5 %)
Sugar added2 g(8 %)
Roughage4 g(13 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E1.1 mg(9 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin24.2 mg(202 %)
Vitamin B₆1 mg(71 %)
Folate41 μg(14 %)
Pantothenic acid1.6 mg(27 %)
Biotin6.4 μg(14 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C13 mg(14 %)
Potassium807 mg(20 %)
Calcium193 mg(19 %)
Magnesium99 mg(33 %)
Iron3 mg(20 %)
Iodine3 μg(2 %)
Zinc2.5 mg(31 %)
Saturated fatty acids1.8 g
Uric acid329 mg
Cholesterol99 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
5 stalks
8 sprigs
1 piece
1
6
4
Chicken breasts (about 21-22 oz.)
4
1
3 tablespoons
5 tablespoons
light Soy sauce
3 tablespoons
2 tablespoons
1 teaspoon
brown Sugar
Preparation

Kitchen utensils

1 Tablespoon, 1 Teaspoon, 1 Small pot, 1 large Pot (with lid), 1 Small knife, 1 Large knife, 1 Cutting board, 2 Small bowls, 1 large Bowl, 1 Salad server, 1 Peeler, 1 Plate, 1 Small skillet, 1 Sieve, 1 Slotted spoon, 1 Measuring cups

Preparation steps

1.
Asian Chicken Salad preparation step 1

Rinse and dry the celery and remove any strings. Cut 3 stalks into thin strips. Coarsely chop the remaining 2 stalks. 

2.
Asian Chicken Salad preparation step 2

Rinse cilantro, shake dry and pluck leaves. 

3.
Asian Chicken Salad preparation step 3

Peel and finely chop the ginger root and garlic and combine in a bowl. Reserve ginger peel. 

4.
Asian Chicken Salad preparation step 4

Fill a large pot with 1 1/2 quarts of water. Add the chopped celery, ginger peel, 1 pinch of salt, and some pepper and bring the water to a boil.

5.
Asian Chicken Salad preparation step 5

Rinse the chicken and add to pot. Cook for about 5 minutes. Remove the pot from the heat, cover and let chicken continue to cook for 20 minutes.

6.
Asian Chicken Salad preparation step 6

Meanwhile, blanch celery strips in a small pot of boiling salted water for 30-60 seconds. Drain and rinse with cold water, then drain well.

7.
Asian Chicken Salad preparation step 7

Rinse and dry scallions and cut diagonally into thin rings. Rinse and dry the chile pepper and chop finely.

8.
Asian Chicken Salad preparation step 8

In a small pan, toast the sesame seeds until golden brown, stirring constantly. Place on a seperate plate and let cool. 

9.
Asian Chicken Salad preparation step 9

Combine the soy sauce, rice vinegar, sesame oil, ginger, garlic and chile in a small bowl for the dressing. Season with salt, pepper and sugar.

10.
Asian Chicken Salad preparation step 10

Using a slotted spoon, remove the chicken breast from the pot. Allow to cool slightly and then cut into thin strips. 

11.
Asian Chicken Salad preparation step 11

In a large bowl, combine the chicken, celery s trips, scallions and the dressing and let stand for 10 minutes before serving, sprinkled with cilantro and sesame seeds.